Can you tone without dieting

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Working out five days a week is hard and, frankly, not exactly my top priority. Tons of people seem to find it cathartic, fun, and stress-relieving—I am, sadly, not in that group.

I find making time to exercise fairly stress ful. Whether you're a man or woman, wanting to bulk up or slim down, you'll do the same kinds of exercises and training methods. The difference lies in the weights, reps, and sets you'll do, as well as how many calories you take in more if you're building muscle, less if you're trying to lose fat. You may be wondering why it matters if you believe in toning or not. The problem with the idea of toning is that it leads to another stubborn myth called spot training.

The myth of toning is often tangled up in the myth of spot training. Someone might say, "I want to tone the backs of my arms, so I'm going to do triceps exercises. If you reduce your calories, lift weights, and do some cardio, you can lose body fat. Can you lose it over your triceps? Sure you can, but only your body will decide when, or if, the fat over that particular area will go. If you're convinced that toning doesn't exist and that you can't spot train, you might be wondering why you should even bother lifting weights.

If a bicep curl isn't going to make your biceps more visible, why do it? This is where a shift in perspective needs to happen. Instead of focusing on individual body parts, such as more defined shoulders, you need to focus on your whole body, working it out with cardio and weights. To make this shift in perspective from working out certain areas to working out your entire body, it helps to understand what strength training will do for you:.

After what you've read here, you may be wondering exactly what to do to get more definition in your body. The answer is simple: Lose body fat. To lose body fat you need three key elements:. Whatever your goal or gender, don't be afraid of heavy weights. It takes a lot of hard work to bulk up—both men and women can find it difficult, though women don't have enough testosterone to get huge muscles. Use a measuring tape to measure around your arms, chest, waist, hips and thighs.

And weigh yourself of course. Record the numbers in a notebook or online fitness app and repeat at least once a month. Building muscle but not losing weight is a balancing act. If you feel faint, nauseated, out of breath or weak during a workout, stop exercising immediately. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor.

Joseph Eitel. Joseph Eitel has written for a variety of respected online publications since including the Developer Shed Network and Huddle. He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog, PromoteHealth. All times are GMT.

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